Step by step
- Attach a straight bar to the low pulley and grab it with straight arms.
- Stand close to the pulley with your torso upright.
- Lift your shoulders towards your ears without bending your elbows.
- Hold for a second and lower slowly.
Tip: A one-second pause at the top makes the exercise far more effective.
Common mistakes
Bending your elbows
Your arms stay straight.
Leaning back
Keep your torso upright.
Rolling
Go straight up and down.
Sets and reps
Guide ranges. Start with a weight where the last rep is hard but your technique holds.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–3 min |
| Build muscle | 3–4 | 6–12 | 1.5–2 min |
| Health and fitness | 2–3 | 10–15 | 1 min |
In GymOrbita you log every set and the app suggests the weight for your next session based on what you did last time.
Alternatives
If the machine is busy or you want a variation:
FAQ
Cable or barbell?
Both work your traps the same. The cable is handy when the free bar is taken.
General technique information, not a substitute for professional advice. If you have an injury or pain, check with a doctor or physiotherapist first.
Add cable shrug to your routine
GymOrbita has this exercise with its animation: log the weight and reps of every set and track your progress. Free.